Most women need about 0.83 g of protein per kilogram of body weight a day, around 50 g for a 60 kg woman, according to India’s ICMR-National Institute of Nutrition. A vegetarian Indian diet can provide this comfortably if every meal includes dal, chana, rajma, paneer, curd or milk, and if cereals and pulses are eaten together.
How much protein do you need?
The ICMR-NIN Dietary Guidelines for Indians (2024) set the recommended dietary allowance (RDA) at 0.83 g of protein per kg of body weight per day for healthy adults, women and men alike. Protein should provide about 10 to 15% of your daily energy.
- 50 kg: about 42 g a day
- 60 kg: about 50 g a day
- 70 kg: about 58 g a day
- 80 kg: about 66 g a day
In pregnancy and while breastfeeding
- Pregnancy: an extra 8 g a day in the second trimester and 18 g a day in the third.
- Breastfeeding: an extra 13.6 g a day in the first six months and 10.6 g a day in the next six months.
If you do strength training
ICMR-NIN notes that intakes above about 1.6 g per kg a day don’t add anything further to the muscle gained from strength training, and that most people can meet their needs from food. For most women, simply reaching the RDA every day, spread across meals, is the goal. Our strength training guide for women over 40 explains why muscle matters.
How much protein is in Indian vegetarian foods?
ICMR-NIN gives these average protein values per 100 g (raw, uncooked weight):
- Pulses (dal, chana, rajma): 22.8 g
- Milk products (such as paneer): 21.6 g on average
- Nuts: 17.5 g
- Eggs (for eggetarians): 13.3 g
- Millets: 9.9 g
- Cereals (wheat, rice): 9.3 g
- Milk: 3.1 g per 100 ml
Worked into everyday portions, approximately:
- A katori of dal made from 30 g of raw dal: about 7 g
- A handful (30 g) of roasted chana: about 7 g
- Two rotis made from about 60 g of atta: about 5 to 6 g
- A glass (250 ml) of milk: about 8 g
- A bowl (200 g) of curd: about 6 g
- 60 g of paneer: about 13 g
- A small handful (30 g) of nuts or seeds: about 5 g
- One egg: about 6 to 7 g
These are estimates; actual amounts vary with the recipe and brand.
Make your protein count: combine cereals and pulses
Cereals and pulses each lack different essential amino acids, so they work best together. ICMR-NIN says combining cereals with pulses in a ratio of about 3:1 by raw weight can meet the need for all essential amino acids, and that adding 250 ml of milk a day improves it further. That is exactly what dal-roti, dal-chawal, khichdi, rajma-chawal, idli-sambar and besan chilla already do.
A vegetarian day with about 58 g of protein
- Breakfast: two moong dal chillas (about 40 g raw dal) with a small bowl of curd: about 14 g
- Lunch: two rotis, a katori of dal, sabzi and salad: about 15 g
- Evening: chai or milk (150 ml) and a handful of roasted chana: about 12 g
- Dinner: 60 g paneer bhurji or paneer sabzi with one roti and a vegetable: about 17 g
That covers the RDA for a 70 kg woman without any powder. Our Indian diet guide shows how to balance the rest of the plate, and the PCOS diet guide has another sample day.
Common protein mistakes
- A cereal-only breakfast, such as plain poha, upma or toast. Add sprouts, peanuts, curd, or switch to a besan or moong chilla.
- A thin, watery dal that is more liquid than lentil. Make it thicker, or add chana or rajma.
- Saving all the protein for dinner. Spread it across meals so you feel full through the day.
- Relying on “protein” biscuits and bars, which often carry a lot of sugar. Read the label.
Do you need protein powder?
For most women, no. ICMR-NIN notes that taking protein supplements on top of a balanced diet does not build more muscle, that supplements give only a small increase in muscle strength and size during long-term strength training, and that high intakes from supplement powders are not advisable. Food also brings fibre, calcium, iron and other nutrients that powders don’t.
Two nutrients vegetarians should watch
- Vitamin B12. ICMR-NIN notes that getting enough B12 is a challenge on a vegetarian diet, and that milk has only a small amount. Ask your doctor whether to test your B12, especially if you feel very tired or have tingling in your hands or feet.
- Omega-3 fats. ICMR-NIN suggests flax seeds, chia seeds, walnuts, vegetables and greens for vegetarians.
When to get professional advice
Talk to your doctor or a registered dietitian if you have kidney disease, diabetes or another medical condition, if you are pregnant or breastfeeding and struggling to eat enough, or if you are losing weight without trying.
How FunDa helps
In the Superwoman Club, your nutrition plan is built with dietitian support around your own kitchen, so you reach your protein needs with dal, paneer, curd and the food your family already eats, alongside strength training at home and live sessions with Dr. Jyoti every week. Results vary from person to person.
Sources
How we write our guides: read our editorial and evidence policy.